This presentation has been created primarily to help women lose weight and keep it off but men can also follow the same steps to achieve their weight loss goals. The steps are all easy to follow and include no fad diets or crazy exercise plans.

1. Weight Loss
For Women
HOW TO LOSE WEIGHT
AND KEEP IT OFF

2. Dieting
Forget about fad diets and giving up
everything you enjoy.
Why does
losing weight
always feel
like such
hard work?
Lifestyle
Make some lifestyle changes that will
help you really see the pounds fall off.

3. 7 SIMPLE STRATEGIES TO
KEEP THE POUNDS OFF

4. It’s easy to underestimate the amount that you
are actually eating, so try to cut down on your
portions by using a smaller plate or bowl.
If you have less on the plate to start with, this can
help to reduce the number of calories you
consume.
At the same time, try to eat slowly, which will give
your stomach time to tell your brain that it is full.
CUT DOWN ON
PORTION SIZES
1

5. Forget about fad diets, and focus instead on eating
a wholesome diet.
Make sure you get a good mix of healthy food in
your diet, including lots of fruit and vegetables,
fibre (wholegrain bread, oats, brown rice), which
helps you feel full for longer, and healthy fats like
nuts.
GET THE RIGHT
THINGS IN YOUR
DIET
2

6. Being active is one of the best ways to lose weight.
If the thought of spending hours in the gym does not
appeal, try to find something you do enjoy.
Not all boot camps are military-style. Nowadays you
will be able to find a local boot camp that suits you.
In Edinburgh fitandhappy delivers an outdoor boot
camp for women only that is fun, friendly, welcoming
and supportive. So try one for yourself!
JOIN A BOOT
CAMP OR FITNESS
CLASS
3

7. Take things further with some personal training sessions. There are
lots of great reasons to get specialist personal support to help you
get into shape and lose weight.
A personal trainer can create a programme that focuses on losing
weight in a fun way to get you feeling fit and confident. Your coach
can develop real strategies for long-lasting weight loss without any
focus on weird diets.
GET EXTRA SUPPORT
FROM A PERSONAL
TRAINER
4

8. When you get hungry, it’s easy to reach for a quick
fix like a chocolate bar or biscuit. So start replacing
unhealthy snacks with healthy ones.
Find some healthy and tasty snacks like oatcakes,
natural popcorn, dried fruit, hummus and nuts, and
reach for them when you need to.
STOCK UP ON
HEALTHY SNACKS
5

9. One of the most important things about losing weight is that
nothing
will work long-term if you give up.
You need to change your lifestyle for good, which is one of the
hardest things to do.
Try a Healthy Habits Made Easy course, which is especially
helpful if you’ve tried to lose weight but found that it never
lasted. The course focuses on behavioural change to help you
learn new habits and stick to them.
GET INTO THE HABIT
6

10. Don’t cut out treats entirely — it will only make you
want them more.
Give yourself time to enjoy them. Have the
occasional bowl of ice cream or chocolate bar
without feeling guilty. Just make sure you don’t opt
for a family-sized chocolate bar – remember Step 1.
😇😀
MAKE TIME FOR
TREATS!
7

11. Start Today!
Losing weight can often seem like a lost cause, but it really can be
done!
You can change your lifestyle, learn new habits and enjoy lasting
change.
Most importantly, it can actually be fun!
When it starts becoming fun losing weight, getting fitter and
healthier, you know you’re making a change that will really last.

12. FITANDHAPPY
hello@fitandhappy.co.uk
www.fitandhappy.co.uk